Welcome to Just Answer and thank you for the question.
I am Dr. Sohaib, a Medical Internist (who deals with diseases of all the organ systems of body) and i will do my best to find an answer for you.
Great idea to start the year.
Here is a link which will provide you an exact guide as to which kind of exercises you should begin with;
And do get a consultation with your doctor for the pain in the heals.
This can be Plantar Fascitis.
In this case, anti-inflammatory drugs, local steroid injections, and a specialized foot wear will be very helpful.
And screening for thyroid disorder as this can cause weight gain, or difficulty to lose weight.
Wish you good luck.
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